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MonDay
InTheGym
Back Rack Lunge
4 Sets:
5 reps on each leg (climbing in weight each set)
Immediately into;
10-12 Barbell Good Mornings
*Keep the weight lighter here and work on good form and getting a solid hamstring stretch. Probably around 95/65lb. should be good.
7min. AMRAP:
30 Double Unders
15 Ballslam 25/20
30 Double Unders
15 American KB Swings 53/35
Rest 1min.
7min. AMRAP:
20 Double Unders
10 Ballslam 25/20
20 Double Unders
10 American KB Swings 53/35
AtHome
Metcon
Metcon (AMRAP - Reps)
3min. AMRAP:
60 Double Unders
20 Alt. DB Snatches 45/30lb
Max Toes-To-Bar in remaining time
Rest 90sec. Repeat x 5 Rounds
Score is just the TTB
Metcon
Metcon (AMRAP - Rounds and Reps)
3min AMRAP:
1 Pistols Each Side
7 Hand Release Push Ups
9 Sit-Ups
Rest 1min. Repeat for 5 Total Rounds. (20min.)
*If you plan on scaling this workout to a chair or a box, then do (2) reps on each leg instead.
I just really love the 3x1min. style with the right movements. You can easily move fast and you get a TON done in 20min. Hope you enjoy this one!
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Scaled Pistol Demo:
https://www.youtube.com/watch?v=-71uaSXtz3M
Tuesday
InTheGym
Deadlift (Week 3 of 4)
Every 4min. x 4 Rounds:
Run 400m
*Deadlift percentages
Round 1.) 5 Reps at 50% of 1RM
Round 2.) 5 Reps at 75% of 1RM
Round 3.) 3 Reps at 85% of 1RM
Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.
8 Rounds:
20sec. of Push-Ups
10sec. of Rest
Immediately into;
8 Rounds:
20sec. of Pull-Ups
10sec. of Rest
Immediately into;
8 Rounds:
20sec. of Sit-Ups
10sec. of Rest
Immediately into;
8 Rounds:
20sec. of Air Squats
10sec. of Rest
This section is 16min. straight.
AtHome
For Time:
Run 400m
5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
Run 400m
5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
Run 400m
No rest between sections. The run goes straight into the DB complex. You are finished after the 3rd run.
If you have more time available, you may do 800m runs. Or... If you'd like to make it more strength intensive, you may try 70s for the entire workout.
Wednesday
InTheGym
18min. Running Clock...
5 Hang Power Cleans
5 Push Press
Immediately into;
12-15 Lateral DB Raisees
Immediately into;
12-15 Front DB Raises
Rest 90sec. Repeat for 3-4 Total Sets.
(Climbing in weight each set)
then
5 Rounds:
6 Devil Press 45/30s
12 Toes-To-Bar
24 Cal
AtHome
For Time:
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
immediately into;
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
If you have access to heavier DBs, you can go up in weight on the 2nd round of bench press.
Thursday
InTheGym
Every 4min. x 5 Rounds:
15/12 Cal Assault Bike
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
*Do not hit you true 1RM today.
*Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It's just to get you extra warm and throw a little conditioning in.
15min. AMRAP:
80 Double Unders
70 Russian KB Swings 70/53lbs.
60 Double Unders
50 Russian KB Swings 70/53lbs.
40 Double Unders
30 Russian KB Swings 70/53lbs.
20 Double Unders
Max Ballslam in remaining time...
Anyone get 100+?
AtHome
For Time:
"Buy in"
50 Bodyweight Reverse lunges
30 Hollow Rocks
Then;
- Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That's too easy.)
BUT...EVERY TIME You Have To Rest, YOU MUST Complete the following;
20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees
To clarify....
Do the buy in... Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.
This may take around 40+min. to finish. However, the format is different and just a down right fun challenge :)
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Skater Lunge Demo:
https://www.youtube.com/watch?v=YxTwfzvdRCc
Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU
KEEP your wall sits at 90 degrees! NO cheating!
Friday
InTheGym
16min. Running Clock...
1000m Row
Immediately into;
Working up to a heavy Snatch
At the 10min. Mark...
Complete as many Pull-Ups as possible.
At the 12min. Mark...
Complete as many Push-Ups as possible.
At the 14min,. Mark...
Complete as many Air Squats as possible.
Rest 3min.
Same Workout, except working up to a heavy clean and jerk.
AtHome
10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)
If you have it, bump up to a 70/50lb. DB for the Squats.
Every 90sec. x 10 Rounds:
10 Shoot Throughs
10 Quarter Squat Jumps (Right Leg)
30 Seated Flutter Kick With A Clap
10 Quarter Squat Jumps (Left Leg)
Advanced: 15 Rounds
Trying to be shredded by tomorrow? 20 Rounds (30min.)
At some point you may start to fail to get all of that done in 90sec. No problem! Just push it back to 2min.
Video Demo:
https://www.instagram.com/p/B_DtsbpFJrG/?igshid=xrmjxd0scssj